12/16/2024 - 12/22/2024
Monday
Warm-up
Tabata 8 Rounds (:20 work, :10 rest)
Echo Bike or Row
Coach-led Warm-up
Strength
Back Squat
Establish 20-rep max
WOD
9 - 15 - 21 - 27
thrusters 95/65; Rx+ 115/75
Echo Bike Calories
Tuesday
Warm-up
3 minutes cardio of choice
Down/Back
Rotating Air Squats
Inch Worms
Monster Walks
Crazy Shoulders
Strength
Proper Clean and Jerk warm-up
WOD
Crossfit Open 15.1
AMRAP 9
15 toes-to-bar
10 deadlift 115/75
5 snatches 115/75
immediately into
CF Open 15.1a
1 RM Clean and Jerk
6-min time cap
Wednesday
Warm-up
500m row, then
3rds of
5 hand-release push-ups
10 air squats
30 single-unders
Proper Push Press Warm-up (Coach led)
Strength
Push Press
Every :90 for 8 rounds (12 minutes)
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1
WOD
Cindy
AMRAP 20
5 pull-ups
10 push-ups
15 air squats
Thursday
Warm-up
100 double-unders or double-under practice
2 Rounds
10 Plate Overhead Squats
10 Scapular Pull-ups
10 Hollow Rock
Strength
Overhead Squats
Every 2:00 for 8 rounds
2 - 2 - 2 - 2 - 2 - 2 - 2 (building)
WOD
On the 4:00 for 4 rounds
9 power snatches 95/65; NO RX+
15 overhead squats 95/65; NO RX+
21/18 calories row or 18/15 bike
time remaining is rest
2 scores: fastest score and slowest score
Friday
Warm-up
3 Rounds
10 Lunges
10 hollow body
:30 plank
Coach’s choice
Proper Warm-up for WOD movements
Gymnastics / Skill Work
0:00 - 4:00
Establish one max unbroken set of toes-to-bar
4:00 - 14:00
EMOM 10
5 unbroken T2B
(Scaled options: knee-ups, toes-to-vincinity, kip swings)
Record Max Unbroken T2B
WOD
AMRAP 15
2 Rounds
10 weighted box step-overs 24/20 50/35
50-ft SA Suitcase Carry Walking lunge 50/35 (25-ft (R) / 25-ft (L))
10 SA Devil Press 50/35
50-ft SA Suitcase Carry Walking lunge, then
AMRAP
20 box jump-overs 24/20
50-ft handstand walk
20 Alt DB Snatch 50/35
50-ft handstand walk
Saturday
Filthy Fifty
50 box jumps 24/20
50 jumping pull-ups
50 KB Swings 35/25
50 Walking Lunge Steps
50 knees-to-elbows
50 push press 45/35
50 back extensions
50 Wall Balls 20/14
50 burpees
50 double-unders
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